Segment 1: 4 Rounds: 50 KB Swings (52/35) 40 Situps 30′ Bear Crawl 30′ Crab Walk Segment 2: 20 minutes Mobility/ROMWODRead More

Segment 1: Deadlift 10-8-6-4-2 reps for max load unlimited rest between sets Segment 2: 4 Rounds: 12 Deadlift (205/145) 12 Burpees 12 KB Swings (70/52) 12 Wall Ball (20/14) Scale to finish in 15 minutes or less. Segment 3: 3 rounds of Double Unders: 4 x :45 seconds on, :45 seconds rest Rest 3 minutes...Read More

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35) 100 Calorie RowRead More

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: In teams of 4, for time: 250 Chest to bar Pullups 250 Kettlebell Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65)Read More

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 7 minutes 9 KB swings (72/52) 9 Ball Slams (30/20)Read More

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400mRead More

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)Read More

16.3 viewing party is Thursday night at 8pm!  Be sure to get your scores in for 16.2 by tonight at 8pm! Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: 3×3 min AMRAPS 1 min rest between 5 KB swings 72/55 5 pullups 5 pushups Endurance Workout 8 Rounds Run 200m Rest 2 minutes Row 250m Rest...Read More

Open WOD 16.2 Announcement Party TONIGHT at 8pm! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: 3 Rounds 5 mule kicks (total, not each side) 10 KB swings (72/55) 15 Box Jumps (24/20)Read More

Games Launch Party, Thursday night at 8pm! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 3 Rounds: 10 Toes to Bar 20 Banded KB Swings (52/35) 30 Abmat Situps 40 Banded Good MorningsRead More